Food sensitivities are becoming more common, and as a chef, I am acutely aware of the impact this has on dining options. While most people are sensitive to only one item, such as wheat or dairy, others run the gamut. For example, some people are sensitive to all fermented foods, while others have allergies that are so severe they go into anaphylactic shock if anything on their plate has come into contact with certain types of food.

   When cooking for a person with food sensitivities, it is important to understand the entire list of harmful ingredients that must be eliminated. Choose recipes that avoid processed food containing those ingredients; for example, many soy sauces contain wheat. Broccoli is uncomplicated in its natural state because there are no additives, but a piece of highly processed commercial bread may have up to 20 ingredients, and all of those ingredients must be known in order to ensure that it can safely be eaten. Thankfully, health-food stores have a large selection of unprocessed (or less processed) foods and tend to have entire sections dedicated to consumers with food allergies.

   The key to preparing delicious food that addresses dietary restrictions is to have fun. Instead of focusing on what cannot be used, be creative with the plethora of great items that can be used in preparing an amazing, allergen-free meal. Once you learn the ingredients and embrace the benefits of using whole, unprocessed foods, you will find that cooking for special diets is easier than you may have imagined. Plus, your culinary creations will be delicious!
   
   Here are a few recipes to create a meal that excludes the most common allergens (wheat, dairy, soy and nuts) without compromising taste. You won't feel like you are missing out on anything! (Note: all recipes are best when prepared with organic, local and fresh ingredients.)

Carrot Ginger Soup
Serves 4-6

4 T vegetable oil (grapeseed or other high-quality oil)
1 medium yellow onion, chopped
1 lb carrots, peeled and roughly chopped
1 tsp ground coriander
1 small stalk lemongrass, outside layer removed and minced
1 T salt + more, if needed to taste
2 T ginger root, minced
4 C vegetable stock or water
1 C coconut milk
cilantro leaves or scallion, for garnish
1. Heat oil in soup pot over medium-high heat and add onions. Sauté 1-2 minutes until slightly translucent.
2. Add carrots, coriander, lemongrass and salt. Sauté another 2 minutes.
3. Add ginger root and stock, and simmer on medium-low heat for approximately 30-45 minutes until all ingredients are tender.
4. Allow to cool slightly and transfer to a blender. Add coconut milk and salt to taste. Puree until very smooth.
5. Serve and garnish with fresh cilantro leaves or chopped scallion.

Maple Mustard-Baked Salmon
Serves 4
2 T stone-ground mustard
2 T maple syrup
1 T olive oil
1 tsp coarse ground sea salt
½ tsp freshly cracked pepper
½ orange, juiced
4 fillets of salmon, skin on (5 oz each)
2 C baby spinach

1. Preheat oven to 400 degrees.
2. Mix together all ingredients, other than salmon.
3. Place salmon with the skin side down in a stainless steel frying pan or non-reactive baking dish, and spoon mixture over each piece. Be careful to distribute evenly among fillets.
4. Bake for 12 minutes or until flaky at edges.
5. Serve over a small handful of baby spinach and French lentil salad (recipe follows).

Note: it is always best to use wild salmon or organic farm-raised when wild is not available.

French Lentil Salad
Serves 4-6

3/4 C dry French lentils
½ C dry red wine (optional)
1 bay leaf
½ bunch scallions sliced, but not too thinly
1 stalk celery diced small
4 T flat-leaf parsley, roughly chopped
1 lemon's juice
2 T extra-virgin olive oil
1 T umeboshi vinegar (available in health-food stores)
1 T brown rice vinegar
2 tsp salt +more to taste
½ tsp black pepper

1. Cover dry lentils with 2 inches of water, red wine and bay leaf. Cook over medium- high heat for about 20 minutes. Season with salt and pepper.
2. Cool and drain lentils.
3. Combine all ingredients thoroughly but do not over-mix so that lentils maintain their shape and texture.

Jonathan Grumbles, recently of The Candle 79 in New York City, is a personal chef and caterer specializing in plant-based, organic cuisine, as well as special diets. He is a graduate of the Natural Gourmet Cookery School and has been the Executive Chef at numerous organic-oriented restaurants. He can be contacted at (216) 320-0288 or chefboyjbg@hotmail.com.